H.E.L.P Nutrition Guide.pdf

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h.e.l.p.
bikini
BODY
guide
bikini
BODY
guide
.e.l.p.
h
healthy eating&lifestyle plan
earn your body
h.e.l.p.
Product disclaimer
The “Kayla Itsines Healthy Eating and Lifestyle
Plan” book (Book) is written by The Bikini
Body Training Company Pty Ltd (The
Bikini
Body Training Company).
The content in this Book is written with the
assistance of two Accredited Practising
Dietitians from NPA Pty Ltd. (Nutrition
Professionals Australia).
These guidelines
are not formulated to suit any nutrient
deficiencies, allergies or any other food related
health problems. If you are an individual
with such problems, you should consult
an Accredited Practising Dietitian or similar
qualified health professional.
The information provided in this Book is
provided "as is" and for general health
improvement recommendations only to
promote healthy eating and lifestyle habits.
It is not intended as medical advice, and
should not be used to diagnose, treat, cure or
prevent any medical conditions. You should
not use this Book as a substitute for qualified
professional health advice, diagnosis or
treatment.
As the referenced information provides, the
entirety of the nutrition recommendations, as
well as the educational resources provided,
are not only based around the AGHE
(Australian Guide to Healthy Eating) but have
been written with the assistance of Nutrition
Professionals Australia. Each individual
will have their own specific needs and the
information contained in this Book is designed
as a set of "generic guidelines" only. This
Book does not consider any person's specific
objectives, situations or requirements.
The Bikini Body Training Company makes no
warranties or representations,
bikini
BODY
express or implied, as to the currency,
accuracy, completeness, reliability or suitability
of the information contained or referenced
in this Book. The information is subject to
professional differences of opinion, human
error in preparing this information and unique
differences in individuals' situations.
The Bikini Body Training Company is not liable
for any loss resulting from any action taken or
reliance made by you on any of the information
or material contained in the Book. If you use,
or otherwise rely on, any of the information
in the Book you are responsible for ensuring,
by independent verification, its currency,
accuracy, completeness, reliability and
relevance to your own personal and individual
circumstances. You should always obtain any
appropriate professional health advice relevant
to your particular circumstances.
guide
Copyright and all other intellectual property
rights in materials contained in the Book are
owned by, or licensed to, The Bikini Body
Trading Company. No intellectual property
rights or other rights in, and to, the information
and materials in the Book are transferred to
any person who acquires, or may use, the
Book.
Except as permitted under the Copyright Act
1968 (Cth), or any other applicable law in
your location, you may not adapt, reproduce,
publish or distribute copies of any materials
contained in the Book (including, but not
limited to text, logos, graphics, photographs,
video clips, trade marks, garment graphics,
sounds or images) in any form (including by
e-mail or other electronic means).
h.e.l.p.
bikini
BODY
guide
about the authors
Kayla Itsines
Director
The Bikini Body Training Company Pty Ltd
I began my study in 2008 at the Australian Institute of Fitness.
Upon completing the AIF Master Trainer course, I began
working at a female-only personal training center in Adelaide,
South Australia. Soon after, I started my own business called
The Bikini Body Training Company Pty Ltd. and from there
it began! After such an amazing response to my business
in the first 6 months, I began to build an online presence via
Instagram and Facebook that essentially became my blog.
This is where I started to upload client transformations, healthy
eating ideas and some training tips for all the women I couldn’t
reach around the world.
In 2012, I also teamed up with my partners company, Fresh
Fitness Solutions (founded in 2011), so we could run boot
camps in order to service MORE women who wanted our
help. It is now 2013 and we pride ourselves on our bikini body
training, helpful nutrition guidelines and most importantly,
continuing to help our clients achieve incredible, life changing
results. Together, we hope to continue bringing life changing
experiences to more and more women around the world!
Including YOU!
h.e.l.p.
bikini
BODY
guide
about the authors
Tobi Pearce
Owner
Fresh Fitness Solutions
After winning my first Natural Bodybuilding competition in
2011 (WNBF Light-Heavyweight Division), I decided to study
personal training at the Australian Institute of Fitness. This
was a secondary study to a double degree in Business and
Commerce I had recently been studying.
Competing in bodybuilding at a competitive level made
me realise my underlying passion for the health and fitness
industry. My transformation from the 60kg classical musician
in high school to a 102kg bodybuilder was hugely motivating
for not only myself, but as I soon learned my clients and many
others too. I used to be under the impression that success
with sport, music and education were most valuable to me.
However, I quickly realised that the success of my clients
was much more fulfilling and motivating than my own. As my
passion for client results grew, I realised that together with
my beautiful partner, Kayla Itsines, we could have a positive
impact on more women’s lives.
h.e.l.p.
h.e.l.p
overview
Hello and welcome to my
H.E.L.P (Helathy Eating &
Lifestyle Plan) just for you!
Healthy eating is essential
for everyone. I am NOT in
the business of promoting
exclusionary diets (ie. no
‘carbs’), but I AM in the business
of advocating balanced, healthy
eating based on the Australian
Guidelines for Healthy Eating.
These guidelines are publically
available and can be readily
accessed by visiting
www.eatforhealth.gov.au/
guidelines/australian-guide-
healthy-eating.
Based on these guidelines, this
eBook has been developed to suit
my market of women aged ~16–
25 years who want to obtain what
we call a “bikini body”. However,
to us, a “bikini body” is not a
certain body weight, size or look,
but rather a state where YOU are
confident and feel good about
yourself to what it is you want.
bikini
BODY
guide
Over the past year, Fresh Fitness and I have
taken the time to research and write this
eBook as the first of two resources for my
target market. The information in this eBook
is based upon a combination of various
research articles (cited throughout) and
personal experiences with both my clients
and myself. Through the healthy eating
advice and recommendations provided, this
resource is intended to further educate and
assist women (in my market) work toward
their goals!
This eBook will cover all of your nutritional
requirements and provide you with a
foundation of nutritional knowledge. We
acknowledge that everyone is an individual.
In this way, we wish to be seen as advocates
for positive health with a focus on educating
our audience and promoting healthy attitudes
around the “bikini body” ideology.
Previous experience tells me that you need
to focus on all aspects of lifestyle such as
eating, training, resting and rehabilitation in
order to reach your goals. Using both eBooks
in conjunction with each other can help YOU
to obtain the best results in the same way
many of my clients have!

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